Most Americans and Europeans eat only about 15 to 20 grams of dietary fiber each day. Evidence now indicates that most of us should double our intake of fiber. Because our westernized diet is made up of so many highly processed and low fiber foods, it takes a concerned effort in order to get into a high fiber dietary habit.

Fiber is essentially normal for intestinal function. It is important to start slowly and gradually increase fiber foods from approximately 10 grams of dietary fiber until the tolderated or maximal level (approximately 40 to 50 grams is reached). The list on the following page gives the total amount of fiber in some common foods.

Tips for adding fiber to your meals

Add frozen vegetables to a can of soup or put canned beans or lentils on a salad

Replace at least half of the meat in chili, stews, and casseroles with canned or cooked beans

Include a salad with lunch or dinner. Choose leafy, dark green lettuce or fresh spinach

Add fresh cut up vegetables to lunches, or eat them as snacks

Use brown or wild rice in place of white rice. Add beans or lentils for more fiber

Cut up whole fruit and add it to cereal at breakfast or top frozen yogurt for dessert

Eat smooth-skinned fruits, such as pears, apples, and nectarines with the skin on

Most people need to eat about twice as much fiber as they do, but adding fiber to your diet too quickly can cause gas, bloating, or diarrhea. To prevent this:

Add high-fiber foods to your diet slowly over several weeks

Increase the amount of water you drink as you increase the fiber you eat. Drink at least one glass of water with each meal and a total of 8 glasses a day.

Where can I find Fiber?

A healthy diet includes 20-35 grams of fiber each day. This may sound like a lot, but you can meet the goal by eating a variety of foods each day. Best source of fiber:

whole grain breads and cereals

fresh whole fruits and dried fruits

raw or lightly steamed vegetables

canned or dried beans

peas

lentils

nuts and seeds

Scientific research has recently focused much attention on dietary fiber and its role in nutrition and health. Today, many researchers agree that dietary fiber has important benefits, particularly through its effects on the digestive system. A high fiber diet helps relieve constipation, a health concern or modern societies. As testimony to this concern, annual sales of laxatives and similar products totaled nearly $400 million.

Both types of fiber play important roles in the digestive tract. Insoluble fiber draws water from the system and increases the bulk and softness of the food mass. This decreases the time it takes to travel through the digestive system, making elimination easier. Soluble fiber seems to delay digestion and absorption of nutrients that modify the action of digestive enzymes and hormones.

Fiber can also be useful in weight reduction programs. Both types of fiber may create a feeling of fullness in the digestive tract without contributing a lot of calories. It is important to eat a variety of high fiber foods to receive the benefits of both insoluble and soluble fiber

Dietary fiber and chronic disease

Some scientists believe that high fiber, low fat diet may reduce the risk and aide in the treatment of certain chronic diseases such as diverticular disease, colon cancer, and coronary heart disease.Diverticular Disease

Diverticular disease is characterized by protrusions of out-pouching in the wall of the colon. These pouches, or diverticula, are believe to develop from excessive pressure, which weakens the wall of the colon. As much as 1/3 of the U.S. adult population has diverticula. In many cases, there are no obvious symptoms, but in some people, the diverticula become inflamed and painful. High fiber foods may help in the prevention and treatment of diverticular disease, particular wheat bran and some fruits and vegetables.

Colon Cancer

Many scientists believe that a high fiber diet may reduce the risk of colon cancer in several ways. First, fiber absorbs water, lowering the concentration of potential carcinogenic (cancer causing) substances in the bowel contents. Second, since insoluble fiber speeds up the movement of waste material, the colon is exposed to any carcinogenic substance a shorter length of time. Finally, diets high in fiber are typically lower in fat and may help protect colon cancer by reducing the fat intake

Food

Fiber (Grams)

Serving

VEGETABLES

Beans

2

1/2 cup

Beans

2

1/2 cup

Broccoli

2.2

1/2 cup

Brussel Sprouts

2.3

1/2 cup

Carrots

2

1/2 cup

Celery

1

1/2 cup

Corn

4

1/2 cup

Corn on the cob

5.9

1 ear

Lettuce

1

1 cup

Peas (canned)

4

1/2 cup

Peas (dried)

7.9

1/2 cup

Spinach

4

1 cup

LEGUMES

Beans (lima, kidney, baked)

10

1/2 cup

Refried beans

12

1 cup

Lentils

8

1 cup

Peas (canned)

4

1/2 cup

Peas (dried)

7.9

1/2 cup

FRUIT

Apple with peel

3.5

1 medium

Apple Juice

0

-

Banana

2.4

1 medium

Grapefruit (fresh)

0.6

1/2 medium

Orange (fresh)

2

1 medium

Peach (fresh)

2

1 medium

Strawberries

3

1 cup

Kiwi

5

1 medium

Pear

4.5

1 medium

CEREAL

Fiber One

14

1 cup

100% Bran

13.5

1 cup

All-Bran Extra Fiber

13

1 cup

Raisin Bran

3.5

1 cup

GRAINS/BREADS

Rice

0.8

1/2 cup

Whole wheat bread

13.5

1 slice

White, Rye, French Bread

0.7

1 slice

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